Foods that Add Dietary Bulk Without Adding Too Many Calories

There are a lot of foods that you find in the grocery store that bill themselves as “low calorie” or “diet” foods. They are packaged in attractive boxes with lots of eye-catching graphics of thin, athletic-looking people. They may be low in calories but many of those boxes have another thing in common – they are small! Think carefully about these kinds of packaged foods. Anything can say that it is “low calorie” if it shrinks down the portion small enough.

The problem with these foods is that they often just leave you hungry. About an hour after you pull one of those diet meals out of the microwave, you want another one. By the time you are full, you will have consumed as many calories as you would have by eating something far more satisfying.

However, there are a lot of foods that you can add to your diet that will fill you up and still be low in calories and healthy.

Lean Proteins and Fatty Fish

Chicken, turkey, salmon, mackerel and tuna are great sources of protein. A diet higher in protein will leave you with a fuller, more satisfied feeling. Fatty fishes, such as salmon, are also high in omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat.

Beans

Lentils and soy beans are high in fiber and a good source of protein. They spend a longer amount of time in the digestions process and make you feel fuller, longer. They are a perfect meat-alternative for protein.

Low-Fat Dairy Products

Non-fat Greek yogurt is higher in protein than other styles of yogurt and is a great source of protein and calcium. Some studies show that people who are calcium deficient can release a hormone that causes fat to store in the body.

Green Vegetables

Spinach, asparagus and broccoli have a fat-burning effect on the body and a low calorie density.

They are not stored as readily as fat because most of their calories are burning off in digestion. The fiber in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.

Green Apples and Pears

The fiber-factor in these fruits help you feel fuller after eating them. They are an excellent source of vitamins and a perfect, portable snack.

Citrus Fruits

Grapefruit is a delicious option that is currently in season, as well as guava. They are rich in Vitamin C which helps the body process fat faster and stimulates amino acids which speed up the body’s fat burning potential. Lemon and lime are great seasonings for meats and fish.

Oatmeal

Oatmeal is a great breakfast for energy - it is a complex carbohydrate which takes longer to digest and releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal provides more protein per serving than any other grain. Mix it with low fat milk, soy milk or almond milk for a richer flavor.

Come into BOOTCAMP 619 for not only a great workout, but counseling on good nutritional habits.

"Agility"

agility: the power of moving quickly and easily; nimbleness

Who wouldn’t want to be a superhero? Even if their alter-ego was not the most popular, seemingly not the brightest or most attractive, once they came out of that phone booth in their superhero costume, everybody loved them! Even though they might have dropped their books or tripped down the stairs in their regular form, it was always an act; they were never clumsy.

Good agility is key to their success and is also important in truly meeting your fitness goals.

Agility is the ability to move quickly and change directions while maintaining control and balance. Good agility requires a combination of speed, balance, power and co-ordination.

Try some simple exercises to improve your agility, improve your reflexes, range of movement and become generally more athletic.

The Flash: Speed

A simple test of foot speed and agility, this activity gives an indication of the amount of an athlete’s leg muscle twitch.

Using a flat, non-slip surface, a stopwatch and some long sticks (or a 20 rung rope ladder if you have access to one), run the following course.

Start by placing the sticks about 18 inches apart (or lay down the rope ladder evenly). Start running from one end to the other without touching the sticks or rope. Start timing yourself when the foot first touches the ground between the first and second stick. Stop timing when you finish. Rest for two minutes and repeat until fatigued. Track your improvement by watching your time and number or repetitions.

Catwoman: Balance

Start by placing a towel, cone, or other object two to three feet in front of your feet. Place your feet together, hands on hips, and your torso upright. Lift your right foot off the floor and balance on your left leg. Attempt to keep the right foot off the floor throughout the exercise. Begin reaching your right hand forward toward the object in front of you, allowing your left knee to bend. Continue reaching until your hand is a couple inches above the object on the floor. Pause for one second at this point. Return to an upright position, maintaining your balance on the left leg.

Repeat this exercise about ten to fifteen times.

Hulk: Power

Place your towel flat on the ground and then put the medicine ball in the centre of the towel. Bring the ends of the towel one at a time over the top of the ball as a “bag.” Start the exercise with your feet shoulder-width apart and your weight shifted on to your right foot.

Twist your body to the right with your hands grasping the ends of the towel and the ball positioned behind your right shoulder. While keeping your arms straight, swing the ball out away from your body toward the front and then to the left in a wide arc, while bending your legs and 'sitting' into a shallow squat position as the ball reaches the middle of the arc in front of you.

Continue this arc until you finish the swing with the weight shifted onto your left foot, with your hands still grasping the ends of the towel and the ball now behind your left shoulder. Immediately swing the ball back to the starting position, and repeat the swinging motion back and forth for a total of 10 to 15 repetitions on each side. Begin this exercise in a slow manner, and progress in speed (while still maintaining good control) over a period of several weeks. Perform two to three sets.

The Nightcrawler: Coordination


If you are not accustomed to running, start out by doing some jogging for a couple of weeks. Then, add zig zag running in between your regular runs. If you run on a track set up a course with cones that you can run between in zig zag motions quickly. Once you get used to the zig-zag running, use small objects (make sure they are not ones you could trip on!) to set up varied patters on a small course, such as numbers and letters (figure eight, an “S” shape, a cursive “E,” etc.) and see how fast you can improve your speed.

Good agility will not just benefit you in your workout routine, but in daily life by helping you prevent spills and injuries. No one likes a klutz!

Come into BOOTCAMP 619, get into great shape and find out what a “Spiderman” is!

"Endurance"

the ability or strength to continue or last, despite fatigue, stress, or other adverse conditions

Endurance comes in a variety of forms – sustained physical determination, mental fortitude, emotional strength. While “stamina” refers more to the ability to last through a powerful physical stress, “endurance” is the kind of resilience necessary to complete a prolonged physical stress such as a marathon.

Endurance Sports

Endurance training is quite a broad term. It's often used interchangeably with terms like "aerobic", "anaerobic", "strength" and "speed". The objective of endurance training is to develop the energy production systems to meet the demands of the event.

Endurance events consist of many thousands of muscular contractions over an extended period of time, whereas Strength or Power training requires very few maximal or near maximal muscular contractions.

Mental Endurance

Mental endurance is quite the same as physical endurance. It is the ability to keep mental focus in the face of great stressors. By improving their physical endurance, one often finds improvement in mental and emotional endurance. A healthy body is key to a healthy mind.

Endurance Market

An endurance market is one in which the strong survive. Financial staying power in difficult times brings the truly strong to the surface as the rest wash away. This is not so different than physical endurance for sports and fitness. The athlete with the most endurance may not lead the pack in the start of the race, but will come out first in the end.

Endurance Coach

Useful exercises to boost muscle fitness like endurance and stamina, include push-ups to improve endurance of arm and shoulder muscles, like biceps, triceps and deltoids, or squat-thrusts to improve endurance of gluteal, quads and lower-thigh muscles. Alternatively, try cardio-aerobic activities such as stepping, power-walking, exercise-cycling, squash or jogging to improve lower-body muscular endurance.

Muscular Strength versus Muscular Endurance

Muscular endurance and strength are related, since endurance requires a certain amount of baseline strength in order to maintain continuous tension or perform repetitive contractions against resistance.

Likewise, some increases in strength may occur as endurance improves. However, the primary difference between muscular strength and endurance is that muscular strength is expressed as the maximum amount of force that a muscle can generate in a single contraction, while muscular endurance is a measure of how many times you can move a given weight before fatiguing.

BOOTCAMP 619 is the perfect workout for improving your endurance. With improved endurance, you will find more energy and strength to meet any challenge life brings forward.

Don't Let the Holidays Ruin Your Fat Burning Goals!

The holidays are upon us.

I have been surprised and happy to see the number of people in the gyms lately! The holidays can often bring on the fitness doldrums. The message seems to be getting through to people this year, so don't miss out!

What comes to mind when you think of turkey, cranberries and sweet potatoes? The holidays? A meal that usually consists of most people’s entire week’s caloric intake? Maybe. How about some foods that are actually on Chris Keith’s awesome foods list?

It’s true.

These are some of the healthiest foods you can eat. The problem with holiday dinners is not in the main ingredients, but in the way we prepare them. If you are careful on how you prepare your holiday dinner, it doesn’t need to get in the way of your fat-burning goals.

Turkey

If you are looking for a lean cut of meat, turkey is hard to beat. A three-ounce serving of skinless white meat contains 25 grams of protein, barely three grams of fat, and less than one gram of saturated fat. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.

Do eat white mean turkey.

Don’t eat the dark meat or skin. They have the bad fats and unnecessary calories.

Cranberries

Cranberries are packed with dozens of different antioxidants. Cranberries have properties that neutralize unstable molecules that can damage DNA, proteins, cell membranes, and cellular machinery.

Do make your own cranberry sauce with orange juice or zest (and a little honey if necessary) to keep sugar intake down.

Don’t eat the canned stuff!

Sweet potatoes

These orange colored un-potatoes are related to the morning glory, not the white potato and are an excellent source of vitamin A, beta carotene, vitamin C, potassium, and fiber. They have a low-glycemic index and are on my list of good carbs.

Do eat them in moderation.

Don’t use a sweetener. They are naturally sweet so enjoy their real flavor!

Don’t be one of those people crowding into the gym after New Year’s to shed all the extra holiday pounds. Many of the foods that grace a Thanksgiving table are healthy on their own but they are dragged down by the company they keep. Brown sugar, butter, and marshmallows destroy the natural goodness of sweet potatoes. The benefits of pumpkin and pecans are overwhelmed when these foods are baked into pies with cream, eggs, butter, and sugar. It doesn’t have to be that way. Don’t get stuck on the “traditional” ideas for holiday dinners – they really don’t bear much resemblance to the original meal anyway – try looking up healthier recipes that everyone can enjoy and start the new year out ahead of the pack.

Don't wait until the New Year to start your fitness plan! Come into BOOTCAMP 619 now and get a jump on the rest! Look great in that new outfit for NYE 2009!

Ed G. Testimonial

I am a former college and professional baseball player that woke up 7 years after his last competitve game and realized I had gained 40 pounds. Thanks to Chris Keith 30 of those pounds are gone. In the process I learned about fitness, weight training and diet. Diet was something I never concerned myself with in the past and now it is the focus of my attention.

"Quickness"

quick [kwik] : done, proceeding, or occurring with promptness or rapidity, as an action, process, etc.; prompt; immediate

In the last article, we talked about the word “speed.” It is easy to misunderstand the difference between this and “quickness.” “Quickness,” though an invented word, is something I like to use to refer to something that is a fast pace or something that requires agility.

Quick refers in particular to something that is practically instantaneous and can be an action or a reaction. It usually happens in a brief amount of time. For example, a quick run is different than a “fast” run. Both may be done at a high speed, but “quick” refers to one that is done in a short amount of time.

Quick Movement

The same is true for a motion during exercise. A repetition that occurs quickly will have a very different affect on the muscle than one that is slow. Multiple quick repetitions that occur over a short period of time will have a different affect on the muscle than a slow, extended repetition.

A slow, methodical repetition with a heavier weight will build muscle strength while higher, quicker repetitions at a lower weight may be more effective in building muscle size.

Quick Reflexes

A quick reflex is important in athletics and many other aspects of life. No matter how hard you can hit or how fast you can run, you may not be successful without a speedy reaction time. Muscle memory is the act of repeatedly training a specific movement to allow for a faster reaction. While training the muscle to move along a determined path, you are also training your brain to do the same. It’s the same with your daily activities – something that you do the first time is much harder than the hundredth time.

A Quick Workout

You may not be one of those people that can spend two hours a day in the gym. Even so, it is important to get the exercise you need to live a healthy lifestyle. Even if it means going to the gym or doing a jog on your lunch hour or on your way home from work, make sure to do it! Not only will you feel energized, but performing short, frequent workouts will help with that “speedy metabolism.”

Quick Temper

Relax. Exercise helps us manage our stress levels. Not only does it help us be relieving muscle tension, but it also creates the endorphins that make us feel good. Studies have shown that this is effective even in children. Sports and exercise have been proven to show children and adults a way to control their feelings. In children, it has been proven to reduce aggressive reactions and bullying.

The Quick and the Dead

Exercise promotes the good health that is necessary for us to live a long, happy life. Even if we have the genetics that will help us live to a ripe old age, what good is it if we don’t have the energy to enjoy it. More energy to do the things we enjoy, play games with our children, look and feel good. These are all positive benefits of a healthy lifestyle.

Come into BOOTCAMP 619 any day for a quick chat with Chris Keith on how you can begin to improve your life today!

BRYAN V. TESTIMONIAL

"From my past personal workout experiences I consistently ran into the same roadblocks which stopped me from reaching a new level of fitness that I have always wanted for myself.  With Chris Keith and Bootcamp 619, I finally broke through my fitness barriers and have sucessfully learned how to conquer the challenges that kept me from attaining new levels of fitness.  Through consistent daily intense workouts, Chris' professional instruction, the proper diet, and determined commitment I am well on my way to attaining these new levels of personal fitness.  The sky has no limit!  Thanks Chris!"

 

 

 

"Speed"

speed: relative rapidity in moving, going, etc.; rate of motion or progress

Speed and velocity have two different meanings. Speed is the scalar quantity of how fast something is moving and can be thought of as the rate at which it covers a distance. Something that moves quickly has a high speed and covers a longer distance in a shorter amount of time. A slow moving object has lower speed and covers a relatively small amount of distance in a short amount of time. An object with no movement at all has a no speed. Therefore, the term “speed” does not just refer to something that is “moving quickly.”

Think of how the concept of speed relates to you exercise and fitness routine.

Lightning Speed

As we mentioned in the last edition, it requires high power to move something at a fast speed. For example, a strong push of the legs is needed to move the body into a sprint. These types of fast, forceful exercises will challenge the muscle in a different way than a slow and steady pace, generally resulting in strength. A movement at a slower, steadier pace will promote endurance.

Speedy Metabolism

It is important to keep the metabolism active. By eating smaller, more frequent meals and exercising at a regular rate, the body will keep in a fat-burning mode. Regular exercise is important in keeping the body this way. Skipping meals is also a bad idea. When you deprive your body of essential calories, it responds by slowing down your metabolism to conserve fuel. That means that it is important to never skip meals. Eat four small meals spaced evenly throughout the day.

Speed Exercises

There are a few exercises which are very good at promoting physical speed.

Hill and Stair Running: Hit every step on the first set and for the second set hit every other (repeat for a total of 6-10 sets during the beginning phase of your training)

Jumping Rope: The jump rope is an excellent way to develop explosive speed. T he jump rope is best used in sets under 1 minute in duration. You want to concentrate on barely touching the ground (with the balls of your feet) and then exploding upward.

Sand Running: San Diego is the perfect place to find great sand running spots. Try it and you won’t believe how good solid ground feels afterward!

Speed Racer versus Speedy Gonzalez

We love these guys because they love to go fast! However, Speedy Gonzalez definitely has it over Speed Racer. Get out of the car and run! There are lots of ways to get where you need to go. Rather than get in the car, get out and run, jog, walk or bike. The point is simple – make sure you use every opportunity you have to promote your own health and fitness. Opportunities abound!

Come visit us at BOOTCAMP 619 and join us in one of our workouts. You will be amazed at the “speedy results!”

Araceli C. Testimonial

Bootcamp 619 has not only changed the way my body looked, it changed the whole way I view food & exercise. It has provided me with the discipline and guidance that I needed. Waking up at 4:30am for an intense 6am workout has been so worth it!! My biggest motivator is seeing results! I have lost 16 lbs. My body is STILL changing and I'm loving every minute of it. Since consistency is the key to physical results, belonging to a group workout is one of the best ways to see big changes in your life.

I recommend Bootcamp 619 to everyone who is serious about reaching their fitness goals. You won’t be disappointed!!

Thank you,

Chris

Myra B. Testimonial

“BOOTCAMP 619 has been a very rewarding experience for me. When I initially joined 4-months ago, I had plans to do things my way. First of all, I was only going to attend class three times per week (maximum), and according to me, I already knew how to eat healthy, so I didn’t need assistance in this area. (Yeah, right)

“Let’s just say things have since changed! I attend class at least 5x a week and that’s a bad week. I follow the eating plan and I’m getting fantastic results! I’m down 25 lbs with over 4.5" off my hips. My hip measurement is now lower than my actual age….Yes!!!

“The workouts are exhausting and challenging, however, they are fun and ever changing so you don’t get bored. The group format is motivating and inspiring. While everyone’s fitness level is different, we all encourage one another. (Fitness For Every Body – sound familiar)

“Needless to say, I continue showing up for class with a positive attitude and continue to do everything I initially stated I was Not going to do.”

"Power"

pow⋅er: great or marked ability to do or act; strength; might; force.


Power is an obvious essential part of the motivation and results of exercise. It’s basic physics; power in equals power out. Using your might to lift a heavy weight will result in a stronger, bigger muscle. Pushing your legs harder in a sprint will get you moving faster.


However, “power” is a concept that can relate to so many more facets of your exercise plan and also in the results you get; not only the physical and exterior results, but also the interior and mental ones.


Power lifting


Power lifting has become standardized to three key exercises or events: the squat, the bench and the dead lift. The term “Power Lifting” actually refers to the competitive event consisting of these exercises, but the name is itself is very significant. While performing a squat, a bench press or a dead lift, one is exerting their power against gravity and this action will result in the reaction of increasing power. These are some of the most important exercises one can do to improve overall body or core strength and power.


Power Squat


One very specific concept in fitness is the Power Squat. Often, this term is used to distinguish its difference from the Olympic squat. The power squat is a slightly less deep squat than the Olympic version and promotes strength, as the name may denote, over range of movement.


Will Power


One cannot reach their highest level of fitness without a true commitment. Will power is not only the ability to resist indulging in a piece of cake when you know you should not but also the capability to commit to a workout even when you might rather sit on the couch and watch TV instead.


Power Foods


Lean proteins like chicken and salmon. Whole grains and oatmeal. Fresh fruits and vegetables like peaches and spinach. Healthy fats and oils like walnuts and olive oil. These are all power foods. It is important to consider that the foods that you eat are fuels for your body. If you put in simple sugars, you may get a short burst, but you will soon crash and lose your power. Foods that sustain energy and have a positive effect on your mental attitude and physical abilities are power foods.


Power Nap


There is no substitute for rest. “Naps” are good when you really need some extra rest but there is no substitute for a good night’s sleep. If you don’t allow your body the rest that it needs on a daily basis, there is really just no making it up. To ensure that you will be operating at peak power performance, make sure to get the rest that you need every day.


Empowerment


A healthy body makes you look and feel good. Low energy and feeling dumpy will do nothing for your self-esteem and the attitude that you project to the world. Health is empowerment, both mental and physical.


The Power of Exercise


You may have heard of some of these common concepts as they relate to fitness and exercise. Power is something that is not only an important input to your exercise plan, but a key result you can get in return. By devoting yourself to give power to your exercise and fitness routine, the results will be tenfold.

David J. Testimonial

“I started working out with Chris Keith after not working out for many years. I was 53 and tired of my weight, health, and low energy. I was fed up with buying larger pant sizes. I am proud of my 40 lb. weight loss in just over three months and happy with my energy. I feel better than when I was 30! I have changed my life but wouldn’t have been able to without the help and sincere dedication of my traine, Chris Keith. I thank him for adding years to my life and a new outlook. I enjoy looking in the mirror now at my new smaller size clothes. I love who I have become. I have more muscle now than ever at 54!”

Maria M. Testimonial

“I have never been interested in working out or including any fitness into my life. It wasn’t until I realized I wasn’t getting any younger and needed to do something about it when I found Chris Keith and BOOTCAMP 619. I can honestly say that working out with Chris has completely changed my attitude about working out and I feel better about my health and fitness than I ever have! I am currently training for a 150 mile bike ride and after that I will train for a half marathon. I highly recommend BOOTCAMP 619 for a serious lifestyle change.”

JP Testimonial

“Bootcamp619 has transformed our lives dramatically! Chris Keith provided us with the tools to lead healthy, active lifestyles. Our approach to nutrition and fitness have taken a 180 from when we began the program at Bootcamp619 and we have never felt better. Thank you Chris!”

We truly do appreciate everything!!!

Thank you,

JP & Kelley

Perla B. Testimonial

Chris,

I just wanted to take a moment to say THANK YOU!!! When Robert and I came to you back in March, we were in Denial Land overweight... but ready for a change. Your training in BOOTCAMP 619 provided the guidance, discipline & motivation that we needed to make this a successful lifestyle change.

I am now 6 months pregnant and confident that BOOTCAMP 619 was THE best thing I could have done to prepare my body for baby BOBBIE!!! : ) I absolutely could not have lost 30 pounds without BOOTCAMP 619. Roberto could not have lost 25 without BOOTCAMP 619. PERIOD. End OF STORY. So, thank you!!!

Roberto B. Testimonial

"I lost 25 pounds at BOOTCAMP 619."

THANKS CHRIS

Tire Flipping at BOOTCAMP 619

Healthy Recipes from Ben and Crystalin

Chimichurri Burgers (4 servings)

Sauce:

• 1 cup parsley leaves
• 3 scallions, chopped
• 2 garlic cloves, chopped
• 2 tablespoons red wine vinegar
• 2 tablespoons water
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon red pepper flakes
• 1/8 teaspoon salt

Combine all ingredients in blender or food processor for about 1 minute, set aside.

Burgers:

• 1.5lb lean ground turkey
• 2 teaspoons dried basil
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt

Combine all ingredients in a bowl and form into 4 patties, about 1 inch think.

Grill/broil for 5-6 minutes per side and serve topped with chimichurri sauce.

Per serving: 230 Cal, 10 fat, 36 pro, 3 carb, 1 fib

Vegetable and Bean Soup (4 1-3/4 cup servings)

• 1 (1-lb) bunch swiss chard, thick stem ends removed and discarded
• 2 teaspoons extra-virgin olive oil
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 garlic clove, minced
• 3 cups low-sodium tomato/vegetable juice
• 1 (141/2 oz) can unsalted diced tomatoes
• 1 (15-oz) can navy or other small white beans, rinsed and drained
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

-submerge chard in cold water and rinse, thinly slice stems and coarsely chop leaves

- heat 2 teaspoons of oil in large saucepan over med-high heat. Add celery and onion and cook, until softened, about 5 min. add garlic and cook 1 min. add broth, tomatoes with juice, beans, oregano; bring to low boil.

-reduce heat to med-low, cover, simmer 10 min. add chard and cook 5 min more. Season with salt and pepper and serve.

Per serving: 200 cal, 3.5 fat, 10 pro, 31 carb, 8 fib

Fresh Tuna Salad with Simple Lemon Dijon (4 servings)

• 2 tablespoons fresh lemon juice
• 1 tablespoon minced red onion
• 1 teaspoon Dijon mustard
• 1/4 cup plus 2 teaspoons canola oil, divided
• 1 pound fresh tuna
• 1 (8oz) head bibb or boston lettuce, torn into bite-size pieces
• 1/2 cup frozen peas, thawed
• Salt and pepper

- whisk together lemon juice, onion, and mustard in a small bowl. Slowly whisk in 1/4 cup oil. Season to taste with salt and pepper.

-season tuna with salt and pepper. Heat remaining oil in skillet over med-high heat. Cook tuna 1.5 min per side for med-rare or to desired doneness. Transfer to cutting board.

- divide lettuce on plates and sprinkle with peas. Slice tuna and divide among salads; drizzle with dressing and serve.

Per serving: 290 cal, 18 fat, 28 pro, 5 carb, 1 fib (less dressing = less fat)

Turkey Meatloaf w/Mushrooms (6 servings)

• 2 tablespoons vegetable oil
• 1/2 lb crimini mushrooms, sliced
• Course salt and ground pepper
• 2 small leeks (whites and green only) washed, dried, and thinly sliced
• 2 garlic cloves, minced
• 1 slice rye bread, cubed
• 1 large egg
• 1 tablespoon chopped sage leaves
• 1.5lb lean ground turkey

- preheat oven to 350. in large skillet heat 1T oil over med-high heat. Cook mushrooms until golden-brown, about 5 min. season with salt and pepper and transfer to large mixing bowl.

-in large skillet heat 1T oil. Add leaks, garlic and cook, stirring occasionally, about 4 min. season with salt and pepper and add to bowl with mushrooms to cool.

-add bread, egg, and sage to bowl and mix thoroughly to combine. Mix in turkey, 3/4t salt and 1/4t pepper.

-on parchment-lined rimmed baking sheet, use hands to form turkey mixture into a 1-inch loaf. Bake until cooked thoroughly, about 45 minutes. Lets rest 10 minutes, slice, serve.

Per serving: 285 cal, 13.5 fat, 27 pro, 7 carb, 1 fib

Salad Dressing (makes 2T+, 68 cal per tablespoon)

Combine: 1t Dijon mustard, 1T olive oil, 1T balsamic vinegar (or any vinegar), coarse salt and pepper.

The Effects of Alcohol on Fat Burning

The story happens all too often. Now that you are working on your body and seeing results, you want to put on that sexy new dress or well fitted shirt hit the town at night and show it off a little. Sounds like fun.

But a word of caution. A few cocktails can be a big stumbling block on your fat-burning plan if you’re not careful.

In addition to the obvious effects of alcohol on the body, it can also get in the way of your diet and exercise goals. Aside from the empty calories and fatigue brought on by a night of drinking too much, it can also have many negative affects on your metabolism and vitamin absorption.

There is a strong relationship between alcohol intake, waist size and waist to hip ratio. Many studies show a high correlation particularly between abdominal fat and hard liquor.Abdominal fat accumulation is not “unattractive” but can also be related to many serious health risks. It increases the risk for cardiovascular disease, high blood pressure and elevated insulin levels.

Hormone levels may also be involved because high alcohol intake has also been shown to decrease blood testosterone in men, which can lead to fat accumulation.

Some of the negative effects of alcohol on your dietary plan:

Decreased vitamin and mineral absorption

Decreased muscle building

Dehydration

Deprivation of Sleep

De-motivated Workout

Here are some good rules to apply:

Don’t’ drink if you are trying to lose fat. By decreasing your caloric intake, you may be able to “get by” but alcohol will cause you to lose many of the valuable nutrients you are trying to get.

If you are trying to maintain weight and a healthy lifestyle, make sure to drink in moderation, such as on weekends or only when you dine out.

If you decide to have a bottle of beer or glass of wine, make sure to count them in your daily calories.

People tend to eat and drink at the same time so don’t let your appetite get the best of you when you drink. Some studies also suggest that people tend to eat more fatty foods when they are drinking.

Though you may not be able to cut alcohol out of your life, just remember some of these tips and drink wisely when you are working toward your health and fitness goals!

For more information on living a healthy lifestyle and meeting your fat burning goals, come into BOOTCAMP 619 any time!

Ari's GRILLED TUNA WITH FRESH TOMATO SAUCE

Tomato Sauce: 2 Table Spoons of Olive Oil ½ cupchopped red onion 2 garlic cloves minced 3 cups grape or cherry tomatoes, halved 2 tablespoons balsamic vinegar ¼ cup chopped fresh parsley Heat oil in a saucepan over medium-high heat. Add onion and garlic, sauté 3 min. Add tomatoes; sauté 2 min. stir in vinegar, sugar bring to a boil. Reduce heat, simmer 5 minutes Stirring occasionally, Stir in Parsley. Tuna 4 (6 ounce) Tuna steaks ½ teaspoon of salt ¼ teaspoon of black pepper Sprinkle tuna with salt and pepper. Place tuna on grill or sauce pan coated with cooking spray cook through. Pour sauce of over Tuna. I Steam green beans, or Brussels sprouts to have on the side.

The History of Muay Thai

We are always on the lookout for a dynamic sport at BOOTCAMP 619. No one can deny the exciting appeal of Thai Boxing.

Thai Boxing, now commonly known even in the U.S. as Muay Thai, is also known as the Art of Eight Limbs due to its use of so many body parts as weapons. It utilizes the shins, elbows, knees and hands and has been widely influenced by martial arts from its neighboring countries.

Both a beautiful and exciting sport, Muay Thai is often the center of many festivals and holiday events as a spectator sport. There are a variety of different forms of the sport practiced in each region of Thailand.

Enjoyed by the royal courts of Thailand, the best fighters were often brough to live in the house of the king to both show the sport teach their skills to both the royal family and their guard.

King Rama VII of Siam was the first to assign rules to the sport after a death occurred during a match. One of the rules required fighters to wear gloves much like the modern ones we see today, as well as covers on the ankles and feet. As the sport evolved so did its rules. It was in the 1950’s that it became illegal to deliver a blow to the groin in the sport.

The 1970’s began a golden age for all Asian martial arts with the new popularity of Bruce Lee. Muay Thai also followed suit and gyms and training schools began popping up in Europe, Australia and the United States.

Even today people in the provinces of Thailand can be found crowded around any available TV set to see the matches. All professional fighters have ring names which are usually a combination of their own name and the training camp to which they belong. The sport is enjoyed and practiced by both men and women.

An essential part of Thai culture, Muay Thai is on the rise in the United States.